Level 1: Lunge with back leg on a chair or bench.
Level 2: Lunge with back leg on a chair, eccentric loading. Descend slowly for five seconds, then explode back to the starting position.
Level 3: Dynamic lunge telemark jumps. Stand with feet together, then jump up and land in a lunge position, descending until your back knee touches the ground. Jump up again,switching feet in the air, and land in a lunge position with the opposite foot in front (this equals one rep).
Routine: Place the top of your right foot behind you on a bench or stable chair. Put your left foot far enough in front of you so that when you descend, your knee is directly over your ankle. Descend until your back knee touches the ground, making sure your knee tracks forward and doesn't shift side to side.
Reps: 15 to 30 per leg per set